Details

**WORKOUT UPDATE** & **RAIN DETAIL**

It's Coach Alison with you speedsters this week! Tonight our speed workout is THE LADDER and one of my favorites!!! The core of the workout is 400 - 800 - 1200 - 800 - 400. I will explain recovery times tonight, as they will be individual to each of your depending on your speeds.

**IF IT IS RAINING THIS EVENING PLEASE CHECK THE MEETUP PAGE AND YOUR MEETUP EMAIL TO CONFIRM THE EVENT STATUS** I will only cancel if it is actually raining real rain drops and I will try to do so by 5:30 or 6. "Mist" will not stop us.

Track workouts at the Berkeley High School track are BACK! Enter on the east side of campus, off Milvia st. just across from Bancroft (see image below)

Even if you just want to warm up with us, learn a new stretch, or watch some people run around in circles you are welcome. All paces are welcome and encouraged, after all you have to start somewhere!

The warm-up will take between 40-50 minutes, and should get anybody ready to run. Standard walking drill warm-up, mobility series, and build ups. The speed portion will be intervals between 200 and 1000 meters followed by a warm down, stretch, and a bit of strength if there is time before the lights shut off at 9pm. Any fitness questions will be answered to the best of our ability. We will have monthly mile time trials as a way for folks to get some good info on how they are progressing.

Come on out and experiment with those gears you rarely use!

Donations are accepted and applied towards our club and meetup expenses, but your presence and your willingness is always the most important thing you can bring.